Wednesday, 10 May

WARM UP

Power Clean

5 Sets on the 2:30
Set 1: 5 @ 55%
Set 2: 5 @ 63%
Set 3 :10 @ 68%
Set 4: 10 @ 68%
Set 5: Max Power Cleans at 68%

“Graceland”

5 Rounds x AMRAP 3:
5 Clean & Jerks (RX: 135/95) (Scaled: 95/65)
10 Toes to Bar
15 Box Jumps (24″/20″)

Rest 1 Minute

*Athletes will pick up where they left off each round; Loading should not exceed 60% of your 1RM clean & jerk.

**Additional Work**

Push Jerk
In 10 mins, Build to a Heavy Set of 3

Grunt Work
For Time:
400 m run
40 wallballs
200 m sled push (moderate)
20 wallballs
100 m sled push (heavy)
10 wallballs

Gymnastics Conditioning:
10 Rounds for Time:
1 Legless Rope Climb (15ft)
2 D-Ball Carries (150/100lbs)
3 Shuttle Runs